Protect your family

Still not convinced?

Find out how others quit smoking and what support they found most useful

Get the app

Even though Stoptober is over, you can still use the free Smokefree app. The app helps you stay on track, providing motivation and support on the go and when you need it most. Get the app to:

Stay motivated each day

Track the days you've been smokefree

See how much you're saving

Distract you when you're craving

The best thing about using an app to quit smoking was that I got tips, friendly advice and motivating messages straight to my phone, both at home and while I was out and about – Stuart

Face-to-face support

You can get free one-to-one support from your local stop smoking service. Developed by experts and ex-smokers, and delivered by professionals, your local stop smoking service provides expert advice, support and encouragement. With their help, you're up to four times more likely to successfully quit smoking.

Nine out of 10 people who've used local stop smoking services would recommend it as a way to quit. Find out more about what to expect and find your local service.

Having regular contact from a local specialist really keeps you motivated while quitting – and it costs nothing! – Sayed

Facebook Messenger

Throughout the 28 days, you'll get daily messages of support. Plus, when you're out and about, you can message any time you need help to beat those cravings or when you just need a boost in motivation.

It's also free, secure and private – nothing will be shared on your profile.

You can access the Stoptober bot from anywhere on any device but, for the best experience on your tablet and phone, download the free Facebook Messenger app first.

E-cigarettes

An e-cigarette is a device that allows you to inhale nicotine through vapour rather than smoke. E-cigarettes come in a variety of models and work by heating a solution that typically contains nicotine, propylene glycol and/or vegetable glycerine, and flavourings. E-cigarette vapour doesn't contain tar or carbon monoxide, two of the most harmful elements in tobacco smoke. Using an e-cigarette isn't completely risk-free, but it carries a small fraction of the risk of smoking and can help you quit.

E-cigarettes are particularly effective when combined with support from local stop smoking services – people who choose this route have some of the highest quitting success rates. E-cigarettes aren't currently available on NHS prescription, but they can be bought in vape shops, pharmacies and other retail outlets.

Is it right for you?

Speak to your GP, pharmacist or local stop smoking service for advice, or find out more on the Smokefree website.

Other tools to help you quit:

Stop smoking medicines

Some people find the nicotine cravings hard to handle when they stop smoking. But don't worry, nicotine replacement therapy (NRT) products – such as patches, gum and lozenges – or prescription tablets can help you manage these cravings.

NRT products replace some of the nicotine you get from cigarettes without all the harmful elements, such as tar and carbon monoxide. They have been used by millions of smokers to help them quit and can double your chances of stopping smoking successfully. These products can be bought over the counter or you can get them on NHS prescription.

There are also nicotine-free stop smoking medicines, available on NHS prescription.

What should I choose?

Different types of stop smoking medicines work better for different people. Speak to your pharmacist, GP or local stop smoking service to find out what's best for you.